Run fast

Ran on the road for the first time since the SLC Marathon.  It felt like I forgot how to run and I thought I was going really slowly but turned out that I averaged about 6:26/mile.  Last mile in 5:40.

Two weeks of only cross training probably kept me in shape but there is something about running that can't be replicated in any other exercise.  I guess it's that "runner's high" that makes the difference.

Yesterday I received some exciting news.  I was given a competitive entry into the Pikes Peak Marathon.  They only give out 10 to men for the marathon so I feel very privileged.  What is even more exciting is that the person who notified me was Matt Carpenter, quite possibly the best ultra runner ever.  He holds the ascent and marathon record for Pikes Peak (ascent record was set on day he did the marathon!) and just last year he won the North Face Endurance 50 miler which might have had the most competitive field of any ultra event in the country.  Oh, and he was 44 years old!  The guy is unbelievable.  He holds course records everywhere.

I was planning on a medium to long run outside but the rain kept me inside on the treadmill.  Turned out to be a great workout, although I think it was more tiring than it should have been.

Warm up - 3.16 @ 7 min/mile

5@5:56

3@6:22

2@5:50

Total = 13.16, ave. 6:18 pace

6:40 / mile.  Fairly hilly run north on 9th, up E street to 11th ave, east to virginia st., through the U, up to foothill, and back.

I felt like I could have gone longer and a bit harder but I didn't want to overdue it considering this was my 4th day back running. I plan to put in about 80 miles this week then back off next week to prepare for Ogden.

Easy run on Holladay route.  Felt ok considering workouts over the weekend.

I can't identify when I did it but after I left work yesterday it felt like I had slightly pulled my groin muscle.  After just getting over the hamstring issue this was the last thing I wanted to happen.  I stretched and did some exercises last night and today I was just planning to ride the bike at the gym.  On my way to my car I figured I would test out a 0 foot jog just to see how bad it is.  FORTUNATELY running didn't hurt at all so I set off on my run without any expectation for how far or fast I would go.  Turned out to be a great 10 mile run around Liberty Park at about a 6:40 pace. 

I know I need to stop taking for granted the ability run and do a better job to prevent future injuries.  All it really requires is to stretching after EVERY run and mixing in some leg strengthening exercises a few days a week.   I will write this on my watch so I never forget again.

I think having a short memory is a trait of runners because we forget the painful parts of races.  However, at least for me, this short memory also is a bad thing because I often forget or I am too lazy to do the stuff I know is good for me, i.e. hydration, rest, ice, recovery, sleep, stretching, strength training. 

Live and learn I guess.

Ran from 9th east through Tanner Park to Wasatch Blvd and back.

6:47 / mile.
 

Flat'ish run around Liberty Park and along 9th east.  Mixed in some short intervals.  

6:17 / mile.  5:34 last mile.   

Ran through Holladay, to the gym, and home.  6:39 / mile.

Ran up to 3300 east and back through Sugarhouse.  Looking forward to the taper before Ogden.

Maybe 5 miles at marathon effort/pace.  6:18 / mile average around Liberty Park and back on 9th East.

Speed workout!  well not really enough to call it that.  3-400s and 1-800.

Golfed for the first time in 2 years!  Of course I got a cart because I didn't want to walk.

The usual pre-race tempo run on the treadmill.

Not sure what to think about this race.  On the bright side, my legs felt better than I did at Salt Lake, I placed well, and I can actually walk today.  The unfortunate part was that my stomach gave me major problems again (had to take a pit stop at mile 10) and my time was slower than my goal.  Looking at my splits, I realize that I really missed the boat from miles 18-23.  Those are super fast miles so I think I should have been in the 5:40s if not faster.  

The reality is that the 2.5 weeks of 0 running after the SLC Marathon due to a hamstring problem didn't help my cause and I am guilty of completely slacking on speed work.  Stupidly the fastest I ever run is in a marathon so how in the world can I ever expect to get faster??? Duh.  I think over the next few weeks I will run less but at a faster pace and I will mix in more biking and trail running.  I am looking forward to the Steeplechase in June and then capping off the summer with the Pikes Peak Marathon in August.  Bring on those hills!

Congrats to Seth and Nick, who were probably done with their massages by the time I finished, and to the other  bloggers who ran the half, full, 5k and relay.

I forgot to give a special thanks to Dave at the aid station near mile 17.  After watching me drop 2 cups of water in the aid station I guess he really wanted to make sure I was hydrated.  He grabbed a cup and started chasing me down.  After a few hundred yards I heard some footsteps and I remember thinking to myself, "oh wow. Walter must be feeling really good now because he is gaining on me fast."  I turned around to see what was up and instead of a runner I was amazed to see a middle aged man in jeans chasing me down with a cup of water.  I grabbed the cup and thanked him for his effort and also had time to get his name.  Thanks Dave! 

Stair stepper

30 mins on bike and 30 easy mins on treadmill

6:45 / mile.  Felt like a lot of work for 8.5 miles.  Probably not recovered from the marathon.

I was planning to ride my bike but my bike doesn't like getting wet.  Instead I decided I would jog to the gym and then depending on how I felt run on the treadmill or ride a stationary bike.  I got about about a mile from my house and figured I would just keep going.  I got very wet but I am glad that I stayed outside.  If the weather cooperates tomorrow I will ride my bike up immigration and then up big mountain.

2:14.  Hilly bike ride above the zoo, up immigration, half way to Big Mountain and back. ~18 mph. The beauty of bike riding is that I can get a great 2 hour + workout and do it again the next day.

6:47 pace up 27th E. and around Sugarhouse Park.

Walked 9 holes of golf in the company tournament.  2-0 after two years of not playing isn't too bad.

2,100 ft. of climbing.  Dry Creek to Bonneville Shoreline.  It was fun to get out on the trails and the views were incredible.

~18 mph. 2:21.  Road over Little Mountain and then to the top of Big Mountain.  About 3,500 ft of climbing.  Caught up with some roadies on the way down Emigration so the descent was faster than usual.  Perfect weather to ride!